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no.excuses
03-25-2009, 01:02 PM
Ok, Well I have a few questions. I need to start focusing in on my diet more. Looking to do a 40/40/20. And someone told me to find out my LBM. How do I go about getting this?

Can someone help me please.


Height: 5'7
Weight: 180
BF%: Around 20%

Thanks in advance.

Paumen
03-25-2009, 01:23 PM
Ok, Well I have a few questions. I need to start focusing in on my diet more. Looking to do a 40/40/20. And someone told me to find out my LBM. How do I go about getting this?

Can someone help me please.


Height: 5'7
Weight: 180
BF%: Around 20%

Thanks in advance.

180 x .2 = 36 180 -36 = 144 lbm

no.excuses
03-25-2009, 01:28 PM
180 x .2 = 36 180 -36 = 144 lbm

That easy? Thanks!

Well im looking into doing a 40/40/20 macro diet. Should I aim for 180 or 144 g of protein a day?

CottonC
03-25-2009, 01:28 PM
If you don't have calipers use a tape measure and find out your measurements of your neck waist and height. Then plug it into a BF calculator. It's not 100% but, it's closer than a BMI chart. Unless you are sure you are 20%. Most people guess WAY off.

no.excuses
03-25-2009, 01:32 PM
If you don't have calipers use a tape measure and find out your measurements of your neck waist and height. Then plug it into a BF calculator. It's not 100% but, it's closer than a BMI chart. Unless you are sure you are 20%. Most people guess WAY off.

I have calipers, I actually might be a little over 20. But I dont think it will be that much difference. I'm still fat lol.

no.excuses
03-25-2009, 01:34 PM
Also, How many calories am I supposed to be aiming for to lose weight? This is what my workout program looks like.

Monday: Weights
Tuesday: Weights
Wednesday: Off/Cardio
Thursday: Weights
Friday: Weights:
Sat: Off day and cheat MEALS
Sunday: Cardio, Abs

Paumen
03-25-2009, 01:35 PM
I have calipers, I actually might be a little over 20. But I dont think it will be that much difference. I'm still fat lol.

Get yourself on a easy to follow bodybuilding diet and weight train at least 5 days a week. If I was you I would do Dave's keto diet because it's so easy to follow a caveman could do it.

Rval86
03-25-2009, 01:40 PM
That easy? Thanks!

Well im looking into doing a 40/40/20 macro diet. Should I aim for 180 or 144 g of protein a day?

Most sources recommend 1-1.5g of protein per pound of target body weight (the weight you want to be at).

no.excuses
03-25-2009, 01:46 PM
Get yourself on a easy to follow bodybuilding diet and weight train at least 5 days a week. If I was you I would do Dave's keto diet because it's so easy to follow a caveman could do it.

Funny you brought this up. I was just doing keto for about a week. Lost about 7lbs in that week lol (could of been water weight, felt like ****) decided Keto wasn't for me. And the fiance hates that diet and tells me its ****ing with my poor insulin and could cause diabetes (shes a nurse). Don't want to go through that headache again. I've done Body for Life and lost some good LBS but they just came back. I have good decipline when it comes do eating right M-F, usually take off one day just to enjoy all the fatty foods and them brews :-).

In the past Ive lost weight but always have had it come back, This is why Im asking for help right now, I feel like im gonna go back to the same ol fat life style. If I do a 40-40-20 What should I aim for Protein and Carb wise?

no.excuses
03-25-2009, 01:47 PM
Most sources recommend 1-1.5g of protein per pound of target body weight (the weight you want to be at).

Ok so somewhere around 160 lbs is where I want to be at.

so Protein: 160g (per day)

Lifetimefitness
03-25-2009, 03:05 PM
have around 160-200 around there, and you will be fine